You can drink porridge (for nourishing your stomach) and add an fried egg for breakfast. You can eat enough breakfast. There is no hard and fast rule that you must eat like this, just be full. Western breakfast is not recommended.

You can eat fruit and drink plenty of water in the morning. If you like, you can also put snacks in the morning, but in moderation, but the point is: you must digest them all, which means you must feel hungry 2-3 hours before lunch.

Have some fruit before lunch. I suggest you eat it 1 half -2 hours ago. Do not eat too much. Control your appetite at lunch. Don't be full, you're almost full. For example, if you usually eat two bowls, reduce it to a little more. If you are really hungry, eat more vegetables.

Try not to eat snacks in the afternoon and go out for a walk. If you run or do high-intensity exercise, massage the sore parts to prevent lactic acid from accumulating and forming muscles.

Dinner for two people: ① People with a good stomach can use an apple instead. In short, if you don't eat high-calorie food, you will be hungry. Cucumber is recommended as a slimming product; 2 People with poor stomach can drink health porridge, and it is best not to add sucrose. I really can't stand adding a little, so can coarse grains.

Don't think about dinner, don't eat after dinner, and exercise restraint. Of course, as I said before, cucumbers are good. Do some exercise properly before going to bed. I do sit-ups, 30 a night. My abdomen is obviously tightened and my muscles are slightly developed, just right.